If there was one totally infallible weights program that suited everybody, worked perfectly, and never failed... a lot of people would be out of a job! Sports scientists, human movement scientists, personal trainers, etc... all of the people that work in the profession of exercise and physiology have varying opinions on the best ways to achieve different goals with weights and fitness. Research is constantly uncovering new information as well. What this means is that there is a multitude of weights programs out there for all kinds of sports, that vary wildly in the recommended types of exercises, number of repetitions (reps) and amount of weight to use... just for one phase of weights in one sport!
What IS for certain though, is that a well-implemented program of weight training will assist you in boosting your strength and power, which makes you a faster rower!
This page will gradually be built up to the point where it contains a variety of weights programs aimed at different levels and purposes of strength training, until eventually it will be able to cater for everyone from the complete novice just starting out in rowing, all the way up to the elite rower.
Workouts
Concept2 Rowing Weights Information Booklet - this resource contains a very detailed rowing-orientated weights workout, complete with diagrams of how to perform the exercises, and a breakdown of how many reps and what size weights to use, depending on the desired outcome. Also contains an alternative workout using a different mentality of weight training.
Tim's Weights Workout (2011 UWABC Novice Men Squad)
This weights workout is performed through from start-finish, then repeated until a total of 3 circuits have been done. The amount of weight you use for each exercise should be enough that you can only just finish the required number of reps. Print it out, and then use the blank columns to write the weight quantity you used for the exercise - you should aim to increase it incrementally every few sessions.
Many thanks to Tim Philpot (UWA Boat Club) for generously supplying this workout to the wiki.
Squat (x12)
Bench Pull (x15)
Bench Press (x12)
One Leg Squat (x10)
Upper Abs (x30)
Push Ups (to fail)
Lower Abs (x30)
One Arm Pull (x20 each arm)
Turkish Pull Up (x10 each side)
Bastards (x20)
Bridges (x2)
For Bridges: 45sec middle, 45 sec Left side, 45 middle, 45 sec right, 45 sec middle
Tim Philpot's explanation:
A big focus for the Novice Men Squad is to develop their core strength, as it is essential in maintaining posture and technique during the water training sessions and of course, racing. The other thing that you may notice is that the weights circuit has many body weights exercises. This was done as many of the rowers have little or no experience lifting weights or training in the weights room, and as I am not always able to supervise the rower while they complete this session, I thought it would be safer to do exercises that do not expose the rowers to harm. The Bridges set is very taxing on the core muscle group (ie: internal, external and transverse abdominal muscles and the lower back muscles). I have the rowers to ALWAYS to complete the bridges at the end of the session. It does not really matter what order the other exercises are completed as long as the bridges are last.
Weights
If there was one totally infallible weights program that suited everybody, worked perfectly, and never failed... a lot of people would be out of a job! Sports scientists, human movement scientists, personal trainers, etc... all of the people that work in the profession of exercise and physiology have varying opinions on the best ways to achieve different goals with weights and fitness. Research is constantly uncovering new information as well. What this means is that there is a multitude of weights programs out there for all kinds of sports, that vary wildly in the recommended types of exercises, number of repetitions (reps) and amount of weight to use... just for one phase of weights in one sport!
What IS for certain though, is that a well-implemented program of weight training will assist you in boosting your strength and power, which makes you a faster rower!
This page will gradually be built up to the point where it contains a variety of weights programs aimed at different levels and purposes of strength training, until eventually it will be able to cater for everyone from the complete novice just starting out in rowing, all the way up to the elite rower.
Workouts
Concept2 Rowing Weights Information Booklet - this resource contains a very detailed rowing-orientated weights workout, complete with diagrams of how to perform the exercises, and a breakdown of how many reps and what size weights to use, depending on the desired outcome. Also contains an alternative workout using a different mentality of weight training.
Tim's Weights Workout (2011 UWABC Novice Men Squad)
This weights workout is performed through from start-finish, then repeated until a total of 3 circuits have been done. The amount of weight you use for each exercise should be enough that you can only just finish the required number of reps. Print it out, and then use the blank columns to write the weight quantity you used for the exercise - you should aim to increase it incrementally every few sessions.
Many thanks to Tim Philpot (UWA Boat Club) for generously supplying this workout to the wiki.
(x12)
Tim Philpot's explanation:
A big focus for the Novice Men Squad is to develop their core strength, as it is essential in maintaining posture and technique during the water training sessions and of course, racing. The other thing that you may notice is that the weights circuit has many body weights exercises. This was done as many of the rowers have little or no experience lifting weights or training in the weights room, and as I am not always able to supervise the rower while they complete this session, I thought it would be safer to do exercises that do not expose the rowers to harm. The Bridges set is very taxing on the core muscle group (ie: internal, external and transverse abdominal muscles and the lower back muscles). I have the rowers to ALWAYS to complete the bridges at the end of the session. It does not really matter what order the other exercises are completed as long as the bridges are last.